RECIPES

Sweet and Sour Chicken Stir-Fry

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SERVINGS

Makes 4 servings

This is a featured recipe taken from The Biggest Loser Family Cookbook by Chef Devin Alexander

Though this dish does have some sugar and some sodium, it is a far cry from the nutritional suicide you face in most traditional Chinese restaurants. It’s a good idea to cut the chicken into small, bite-size pieces so you can really taste the sauce. Also, make sure you add the sauce after the chicken is removed from the pan. If you add the sauce to the hot pan, the sauce will cook and get stuck to the bottom of the pan - and you won’t get to enjoy it.

Ingredients

  • 1 tablespoon cornstarch
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • Ground black pepper, to taste
  • 1 pound trimmed boneless, skinless chicken breasts, cut into bite-size cubes
  • 1 tablespoon toasted sesame oil
  • 1 cup 1/2"-wide strips onion (about 1" long)
  • 1 cup 1/2"-wide strips green bell pepper (about 1" long)
  • 2 tablespoons freshly minced garlic
  • 1/4 cup bottled sweet and sour stir-fry sauce (La Choy)

DIRECTIONS

  • 1 In a large bowl, combine the cornstarch, garlic powder, salt, and pepper and mix well. Add the chicken and toss until the chicken pieces are thoroughly coated.
  • 2 Place a large nonstick skillet or nonstick wok over high heat. When hot, add 1 teaspoon sesame oil, onion, pepper, and garlic. Cook, stirring, until the garlic softens and the vegetables are crisp-tender, 2 to 4 minutes. Be careful not to overcook or the garlic may burn. Transfer the vegetables to a large bowl and cover to keep warm.
  • 3 Return the pan to high heat and add another teaspoon sesame oil and half the chicken in a single layer. Cook until the pieces are lightly browned on the bottom. Flip the pieces and continue cooking until chicken is no longer pink and juices run clear, 4 to 6 minutes. Add the cooked chicken to the bowl with the vegetables. Return the pan to high heat, add the remaining oil, and cook the remaining chicken.
  • 4 Return the vegetables and chicken to the pan to reheat if necessary. Transfer to a medium serving bowl, add the sauce, and mix until well combined. Divide the stir-fry among 4 serving bowls and serve.

Per Serving: 223 calories, 27 g protein,16 g carbohydrates, 5 g fat, less than 1 g saturated, 66 mg cholesterol, 1 g fiber, 282 mg sodium

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